There are many options to choose from as shown in the image below and you’re not just limited to these examples. You can see how various training splits can be structured per these examples.
However, which type of split and training frequency provides the most benefit?
My simple answer: the one you can stick to.
But, personally, I’ve been reaping huge rewards from a Push (chest, shoulders, triceps) / Pull (back, rear delts, biceps) / Legs (including calves) routine with core built into every session. Hitting every major muscle group twice per week is an optimal growth stimulus.
Note: I only do legs once per week because I cycle 3-4 times per week which is taxing on the legs.
Don’t forget to rest! Recovery is a crucial part of progress!
My current schedule (just for reference) looks like this:
Monday: Push “Routine A” / Cycle 45 min
Tuesday: Pull “Routine A” / Cycle 45 min
Wednesday: Rest Day
Thursday: Push “Routine B” / Cycle 45 min
Friday: Pull “Routine B” / Cycle 45 min
Sunday: Rest Day
Feel welcome to post or send questions! Happy to help if you’re wondering how to set up a program.